5236_nz Bl Endurance Training Module 6
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Transcript of 5236_nz Bl Endurance Training Module 6
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8/12/2019 5236_nz Bl Endurance Training Module 6
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CONTINUING EDUCATION MODULE
6
An overview of the products in the range and
how they make up the Balance training system.
FOR MORE INFORMATION VISIT www.balancesportsnutrition.com
Not for public use or distribution.
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Balance Training System -EnduranceContinuing Education Module No.6
GOAL
OBJECTIVES
For further advice contact our Sports Advisor:
Freephone Australia: 1800 888 964
Freephone New Zealand: 0800 268 872
www.balancesportsnutrition.com
Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.
TARGETING THE ATHLETE
The Endurance Balance Training System (BTS) caters for
endurance athletes and their unique sports nutrition requirements.
Training or competition events that commonly last in excess of 90
minutes are referred to as endurance events. They typically involve
disciplines such as running, cycling, swimming, kayaking and require a
sustained output of effort. Participation in endurance sports is growing
and incorporates events such as triathlons, marathons, multi-sports andsurf lifesaving. Other sports may also fall into the category of endurance
sports. For example, a 5 set game of tennis may last more than three
hours. Individuals regularly involved in such activity require specialised
support to avoid burnout and injury. The Endurance BTS provides the
answer with a focused combination of energy packed supplements.
UNDERSTANDING THE TRAINING DYNAMICS
Success in endurance sports requires regular sport-specific training
to condition the body to cope with the demands of prolonged exercise.
It may also be necessary to focus on individual areas of performance,
such as strength or sprinting and incorporate the appropriate training.
During exercise, blood flow to the muscles is increased in order to
deliver more oxygen and fuel substrates (carbohydrate, fat and protein).
Within the muscle cell there is a structure called the mitochondria
in which most of the energy to power muscular contractions is
produced. Training adaptations resulting from endurance sport include
an increase in the number of mitochondrion, and improved blood
supply to the exercising muscles. This enables the endurance athlete
to work at a higher effort, while still maintaining an aerobic (oxygen
present) environment. The benefit of this is that multi-fuel sources
(carbohydrates, fat and protein) can be utilised when oxygen is present.
The more energy that is available for use, the longer that effort can be
supported.
The endurance athlete will vary the ef fort throughout a training session
or competition.
During periods of high intensity work, such as cycling uphill, sprinting
to catch a competitor or swimming in rough open water, the demand for
oxygen by the muscle cell frequently exceeds supply. In this scenario,
only energy stores within the muscle cell (creatine and carbohydrates)
can be used to fuel the exercise, because their metabolism does not
require oxygen this process is referred to as anaerobic exercise.
These intra-muscular stores of energy are, however, limited, and will
be rapidly depleted in endurance events. When this occurs, the ability
to sustain maximal effort is lost and performance will deteriorate. The
adaptation to endurance training, which increases the capacity to work
aerobically at higher intensities, is beneficial as it protects the anaerobic
fuel sources from rapid depletion.
Endurance athletes ask a lot from their bodies during training and must
repay this with adequate periods of rest and recovery to allow the
muscle tissue to recover, and the beneficial adaptations from training to
occur. The repetitive nature of training for endurance athletes can result
in an increased risk of over-use injuries, if sufficient recovery periods
are not factored into training schedules.
To identify the benefits and key features of the Endurance
Balance Training System and to gain an understanding of its
practical application to athletes.
Following completion of this module, the participant
will be able to:
WHAT? Understand the purpose of the Endurance
Balance Training System
WHY? Consider the sports nutrition required for the unique
demands of endurance sports
HOW? Link the Endurance product offerings to the needs of
the athlete
WHO? Successfully identify potential consumers of the
Endurance Balance Training System
2
The ultimate, complete, support
package for endurance athletes
designed to deliver the nutrients
needed to keep you going and going.
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source of protein, when dietary reserves begin to fall short. Protecting
muscle tissue in this way helps reduce the incidence of injury and
retain maximal strength. Endurance athletes often forget about protein,
concentrating only on carbohydrates. However, several studies have
shown that the addition of protein to carbohydrate is vital for overall
performance recovery.
Current recommendations for protein intake for individuals involved
in endurance exercise vary, depending upon the extent of training. An
individual participating in four to five hourly sessions per week should
look to consume approximately 1.2 grams of protein per kilogram of
body weight. For the highly competitive individuals training for long
periods, perhaps more than once a day, protein requirements can reach
up to 1.6 grams per kilogram of body weight.
FAT
Fat can be a very valuable source of energy for the endurance athlete.
There are large fat depots within the body and they represent an
ongoing reserve of energy to fuel aerobic exercise an athlete could
run at marathon pace for approximately 120 hours! Through training,
endurance athletes increase their ability to use fat as an energysubstrate, and this serves to offset the depletion of carbohydrate
stores. By protecting carbohydrate stores in this way, work capacities
are enhanced.
Fat choices should be sensible and the majority should be consumed
from mono and poly unsaturated fats. Good sources being fish oil and
flax seed oil. These oils are rich in omega 3 oils, which may be helpful in
reducing joint inflammation and damage.
SPORTS NUTRITION & ENDURANCE
Endurance athletes are typically lean, because carrying excess
body weight is detrimental to performance. The major priority of the
endurance athlete is to maintain body weight and energy balance.
ENERGY BALANCE
Energy Intake = Energy Expenditure
In summary, the energy from the food consumed daily must match
the energy required throughout the day, taking into account training
sessions. Without this, athletes may fail to restore energy reserves
properly following exercise, which will negatively affect future training
sessions. An energy deficit will also fail to provide the nutrients
required for recovery, and may consequently lead to a loss in
strength and muscle tissue or increase the likelihood of overuse
injuries.
Given the amateur status of most endurance athletes, the additional
time taken up with training must be slot ted into an already busy
schedule. Time constraints can potentially result in poor dietary choices,
which fail to provide the energy intake required to balance expenditure.
Attention to diet is essential for endurance athletes to ensure total daily
energy intake is sufficient to meet their needs.
CARBOHYDRATE
Carbohydrates are stored in very limited amounts within the body as
the complex carbohydrate glycogen. Depletion of these stores results
in the phenomenon commonly referred to as hitting the wall. This
descriptive term identifies the point at which muscle glycogen has been
depleted and maximum energy output can no longer be maintained.
This will be accompanied by a significant decrease in performancecapacity. Depletion of glycogen stores can be delayed by eating or
drinking carbohydrates while exercising.
To consistently encourage maximal stores of glycogen, carbohydrate-
rich foods should represent the greatest proportion of energy intake.
In some cases, as much as 6575% of energy will be sourced from
carbohydrates.
Guidelines for carbohydrate intake to support the daily requirements for
the endurance athletes recovery and fuel needs suggest 57 grams
of carbohydrate per kilogram of body mass for those involved with
moderate intensity exercise programmes. This is compared with
a recommended intake of 710 grams per kilogram of body weight
for athletes involved in 1 to 3 hours of exercise daily, carried out at
moderate to high intensity levels.
PROTEIN
Due to the high training requirements commonly undertaken by the
committed endurance athlete, the requirement for dietary protein is
higher than that of non-active individuals.
The key reason for this increased need for protein-rich foods is for the
incorporation of amino acids into the energy providing pathways, rather
than muscle tissue. Exercising muscle can oxidise (breakdown) at least
eight amino acids for the production of energy. Given the increase in
use of protein as a source of energy during endurance exercise, it is
important to increase the intake of protein accordingly. This helps to
prevent excessive breakdown of muscle tissue as an alternative
Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.
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TIMING IT RIGHT
BEFORE
Preparing for a competition event or a particularly strenuous training
session often warrants additional attention to nutrition prior to the start
of exercise. The key aims of pre-event nutrition strategy is to:
Maximise glycogen stores
Optimise hydration
Prepare the athlete psychologically
A pre-event meal should be consumed within 4 hours prior to
the onset of the exercise session, depending upon the individuals
tolerance of food intake before exercise, and provide 200300g of
carbohydrate, accompanied with 300600mL of water. Fluid intake
should continue in the build-up to exercise at an approximate rate of
150300mL every 1530 minutes, until 45 minutes before exercise
begins.
The protein, fibre and fat content within the meal should be restricted to
moderate-low amounts to avoid gastro-intestinal upsets during exercise.
DURING
During exercise periods there is a need to address three key outcomes
of exercise, all of which progressively impair performance:
Increasing body temperature
Decreasing body water
Declining carbohydrate stores
The individual plan will depend upon factors such as climate, duration
of the event, gastrointestinal tolerability of the athlete and pre-event
nutritional status.
The intake of additional carbohydrates during exercise helps to
maintain the concentration of blood glucose and prevent the weakness
associated with hypoglycaemia (low levels of blood glucose). An intake
of 3060g of carbohydrate per hour of exercise is the guideline from
which the individual athlete should create their personalised plan. It is
also important to take carbohydrates throughout the event, rather than
waiting until the athlete begins to feel slightly fatigued.
Fluid intake is also very important throughout the duration of endurance
events. Athletes can typically tolerate 150300mL of fluid intake
every 1520 minutes. Regular fluid intake from the beginning of
exercise helps to maintain gastric volume. In order to manage the
requirements of endurance events, the addition of a carbohydrate
source to fluid intake provides convenience and performance benefits.
AFTER
Recovery and repair are essential to the success of every endurance
athlete. The process of glycogen depletion during exercise acts as
a stimulus for the rapid synthesis of new carbohydrate stores in the
immediate hours after exercise. This time is often referred to as the
window of opportunity.
If successive exercise sessions are scheduled within a 24 hour period,
making use of the window of opportunity is essential and the athlete
should aim to consume 1 gram of carbohydrate per kilogram of
body weight immediately after exercise and then again at 2 hours
after exercise. This approach serves to provide the body with the
carbohydrates it needs to rapidly refill glycogen stores and provide for
the demands of the next training session.
When the time frame is greater than a day between exercise sessions,
the emphasis for carbohydrate consumption is to achieve a total intake
of 710 gram of carbohydrate per kilogram of body mass in a 24
hour period. In this situation, the timing of the nutrient intake is not as
crucial.
The addition of moderate amounts of protein to the post-exercise mealhelps the body to absorb the nutrients faster. The impact on insulin
release (the hormone responsible for the uptake of nutrients into the
cell), is greater when protein and carbohydrates are consumed together.
FLUID INTAKE
In addition to energy requirements, hydration is a major nutritional
factor influencing performance. Reports suggest that dehydration in
excess of 2% of body weight can decrease the capacity for work
by about 20%.
The demand for water intake is greatly increased during exercise as
a result of sweating, which is the bodys way of regulating internal
temperature.
Sweat is composed of both water and electrolytes and it is therefore
important to pay attention to the losses of both electrolytes and fluid
during exercise and to target their replacement effectively.
Within the body, electrolytes play important roles in maintaining
concentration gradients across cell membranes and also in the
potentiation of neural signals, and are very important to ensure correct
metabolic functioning. Sodium is the major electrolyte lost during
exercise, with lower levels of chloride, potassium, calcium and
magnesium that are also present in sweat. The inclusion of electrolytes
in sports drinks serves to restore optimal hydration and fluid balance
within the body.
The addition of carbohydrate to water provides two notable
benefits:
Carbohydrate represents an additional energy source, providing
a boost to performance by either topping up or sparing existing
glycogen stores
Depending upon the concentration of carbohydrates within the
sports drink solution, the rate of uptake of water into the body can
also be increased. A carbohydrate content of approximately 6%8%
provides the ideal concentration to promote water uptake and
hydration. E.g. 1 scoop provides X amount of carbs so it should be
mixed with Y amount of water
Water consumption does not contribute to fuel requirements or the
replacement of electrolytes, but can be useful in addition to sports
drinks and food to meet total fluid requirements.
Optimal hydration is key in preventing hyponatraemia (a severe drop in
blood sodium levels) which is a potentially life threatening condition (1).
Hyponatraemia may occur in prolonged endurance events (lasting
>2hours) as a result of consuming large volumes of low sodium
containing sports drinks or water, relative to sweat losses. The riskof hyponatraemia can be reduced by using sodium containing sports
beverages, however even with spor ts drinks; excessive fluid intake
should be avoided(2,3).
Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.
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Maintain your peak performance with Balance Restore Energy Powder. Formulated as an isotonic
solution when made as directed, the osmolaity is ideal for optimizing hydration and increasing
absorption of electrolyte minerals to keep you on top before, during and after the event.
Dehydration has a significant effect on performance and a loss of only 2% of body fluids can
reduce performance by up to 20%. Research confirms isotonic electrolyte replacement enhances
the absorption of fluids, minerals and energy and helps prevent dehydration. Body fluids lost while
exercising must be replaced to ensure the water you consume is taken up by muscle tissue.
MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS
14.2g Carbs 0.3g Protein
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6/8Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.
ENERGY SQUEEZEGELS
Balance Endurance Energy Squeezegels have been formulated
for athletes on the move. The gel sachets are convenient to carry and
consume, rapidly delivering 25g of complex carbohydrates to the
active muscles with minimal risk of intestinal upset. Where possible, the
use of energy squeeze packs should be accompanied by water intake.ENERGY SQUEEZEGELSBalance Energy Squeezegel gives you 25g of pure complex carbohydrate in the form of maltodextrin.
This great tasting formula supplies energy fast to help ensure the ultimate performance from your
body. Your body burns carbohydrate to provide ATP (Adensoine Triphosphate) that helps muscle
to perform. Complex carbohydrate energy is stored as glycogen, with 75% stored in the muscles
and 25% stored in the liver. Regular replenishment of energy levels is required to support muscle
performance.
MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS
25.6g Carbs
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7/8Always read the label. Use only as directed. If symptoms persist, consult a healthcare professional.
Mag-Primer
Powder
780g
Lemon Chill,
Tropical Barley
Pre-exercise formula to maintain cramp-
free muscle response
High-dose magnesium and added
electrolytes to maintain optimal
hydration
Provides carbohydrates for sustained
energy Formulated for high bioavailability
Restore Energy
Powder
600g, 1.6kg
Orange Crush,
Lemon Chill,
Berry Blast
Electrolyte formula to maintain optimal
hydration
Additional carbs to sustain energy levels
BCAAs to help recovery and reduce
muscle breakdown
Energy Squeezegels
Gel
10x50g sachets
Tropical Crush
Lemon Chill
Your ultimate energy boost
25g of complex carbohydrate per serve
Immediate energy source
Formulated to minimise gastrointestinal
upset
Convenient carry sachet
Refuel + Recover
Powder
750g
Tropical Pineapple,
Lemon Barley
Provides carbohydrates and protein to
initiate optimum recovery response
A valuable source of carbohydrates to
maintain glycogen stores
High quality proteins assist the recovery
process and muscle integrity
Promilin
Fenugreek extract for fastcarbohydrate uptake and speed up
muscle recovery
HOW?
SUPPLEMENT PLAN
TIME PRODUCT DOSAGE
Before AM training Mag-Primer 1 Serve
AM training 1+ hours(swim, cycle, run)
Restore Energy 700ml per hr
Within 30 mins of training Refuel + Recover 1 Shake
Before PM training Mag-Primer 1 Serve
PM training 1+ hours
Restore Energy700ml Waterper hour
1 squeezegelevery 30 min
300ml Water
Within 30 mins of training Refuel + Recover 1 Shake
Before bed Water 350ml
WANT TO GO THE DISTANCE?
Endurance activity takes as much toll on muscle as it does on glycogen (energy reserves). Therefore
carbohydrates, proteins and electrolytes are essential during and after training and competition. Give
your performance that added edge with Balance Refuel & Recover with the combined benefits of
carbohydrate, protein and electrolytes to maximize recovery and optimize energy production. Recover
quickly and be ready to train and compete. Ideal for endurance events over 2 hours as your optimum
source of fuel.
MACRONUTRIENT PROFILE CRITICAL PERFORMANCE FACTORS
21.8g Carbs 5.5g Protein
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FOR MORE INFORMATION VISIT www.balancesportsnutrition.com
CONTINUING EDUCATION MODULE
6
An overview of the products in the range and how they can be
used to embrace your workout and gain maximum results.